CrossFit Carnivore – Class WOD Warm-up Minute: 0-8 1 Minute Good Mornings Tabata x 3 Burpees BB Hang Cleans Weightlifting Minute: 15-25 Every 2:00 x 5 Deadlift 5 x 10 Weight is athlete’s choice Reps should be unbroken Technique > Weight Metcon Minute: 30-48 Time Cap: 18 Minutes Metcon (Time) 10 Rounds For Time: 8 DBL DB Deadlift 6 DBL DB Hang Power Cleans 2 DBL DB Devil PressRx: 50/35

CrossFit Carnivore – Class WOD Warm-up Minute: 0-8 1 Minute PVC T-spine Twists 1 Minute PVC Pass/Atw 2 Rounds 6 DB/KB Power Snatch 10 Ring Rows Accessory Minute: 12-28 Every 4:00 x 4 Single Arm Ring Row (Checkmark) 8-10/Arm Crossbody Single Leg Knee To Elbow 8-10/side Plank position or Hanging ( athlete’s choice) Metcon Minute: 30- 42 Every 2:00 x 6 Metcon (AMRAP – Reps) Every 2:00 x 6 10 Power Snatch Max Chest to BarRx: 75/55 Ask a Coach Tuesdays will have some extra time after class from time to time. Many athletes seem to leave early or skip

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CrossFit Carnivore – Class WOD Warm-up Minute: 0-8 1 Minute Jumping Jacks 1 Minute PVC Pass/ATW elbow to floor, pigeon, calf Tabata x 3 Kip Swings PVC Thrusters Weightlifting Minute: 19-33 Every 2:00 x 7 Snatch 7 x 1 @ 90% Metcon Minute: 35-50 Time Cap: 15 Minutes Metcon (Time) 4 Rounds For Time 15 TTB 10 ThrustersRx: 105/75

CrossFit Carnivore – Class WOD Metcon (AMRAP – Rounds and Reps) 30 AMRAP 30 pull ups 40 push ups 50 sit ups 60 air squats 10 deadlifts 225/155# working with a partner split work evenly

CrossFit Carnivore – Class WOD Warm Up Minute: 0-8 1 Minute Air Squats elbow to floor, pigeon, calf 2 rounds 5 BB thrusters 15 Double Unders Weightlifting Minute: 15-35 Every 2:30 x 8 Back Squat 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Front Squat 5 @ 60% (5 @ 65%) x 3 Metcon Minute: 37- 51 Time Cap: 14 Minutes Metcon (Time) 10 Rounds 10 Double DB Thrusters 35/25 30 Double Unders

CrossFit Carnivore – Class WOD Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute: 12-22 Metcon (Checkmark) 10 Minute EMOM 6 WallBalls + 8 TTB*Try Using a Heavier WallBall Cycle Accessory (Optional) GHD Reverse Hypers 3 x 12 Banded Reverse Squat 3 x 12 Single Leg Romanian Deadlift 3 x 6-8/side Open Gym

CrossFit Carnivore – Class WOD Warm-up Minute: 0-8 1 minute bb Good Mornings 2 rounds 8 BB Standing Snatch Grip Rows 8 BB Snatch Grip Strict Press Weightlifting Minute: 12-26 Every 2:00 x 7 Cuban Press (Checkmark) 7 x 7 Weight is Athlete’s Choice Metcon Minute: 30-48 Time Cap: 18 Minutes Metcon (Time) Partition as Desired 45 Deadlift 225/155 45 HSPU 15 Rope Climbs

CrossFit Carnivore – Class WOD Warm-up Minute: 0-8 400m Run Tabata x 3 Push Ups Kip Swings Accessory Minute: 12-24 Every 4:00 x 3 Supinated Grip Banded Pull Aparts 20-30 reps red or blue band SA KB Front Rack March -One KB in front rack position – March standing in place10-15/side Start with KB on right, 10-15 alternating leg march, then switch KB to left, repeat Pull Throughs 20-30 total Metcon Minute: 28- 46 Time Cap: 18 Minutes Metcon (Time) 3 rounds for time 400 M run 21 push ups 12 pull ups

CrossFit Carnivore – Class WOD Today is the last day to order an open shirt! Pre order only, $25 each, regular and cropped tee. Contact Amy to order! Metcon (Time) 200 doubles/400 singles buy in 40 rounds: 4 DB squats 3 DB box step overs 2 DB thrusters 1 DB devil press 200 doubles/400 singles buy in RX: 50/35# (one dumbbell) alternate rounds with a partner 30:00 time cap

CrossFit Carnivore – Class WOD Order for open shirts ends Sunday 1/8. We have regular and crop tees both $25 each. Let Amy know if you would like to purchase one! Warm-up Minute: 0-8 1 Minute Lunge Elbow to floor, pigeon, calf Weightlifting Minute: 18-38 Every 2:30 x 8 Back Squat 5 @ 70% 5 @ 80% 3 @ 85% 2 @ 90% Front Squat 5 @ 65% 4 @ 75% 4 @ 80% 4 @ 85% Metcon Minute: 40 – 50 Time Cap: 10 Minutes Metcon (Time) 30 Wall Balls 9 Power Cleans 30 Wall Balls 6 Power Cleans

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